Seven rounds for time of:
3 Cleans (205/135)
4 Ring Handstand Push-Ups
Partner stretch and foam roll
Highlights from the 2010 CrossFit Games, by CrossFit Again Faster – video [wmv] [mov]
Carli works her pistols with some assistance from a squat stand.
Balance-The ability to control the placement of the bodies center of gravity in relation to its support base.
Coordination-The ability to combine several distinct movement patterns into a singular distinct movement.
Balance and coordination are two of the 10 recognized general physical skills. These two skills were up front and center yesterday with the addition of pistols to the WOD. Rarely is the one-legged squat programmed in our workouts but man do they suck! Most of you (Sonic and Hoff are excused from this conversation) needed to use a support to complete the movement.
Stretching and foam rolling before and after workouts is very important but don’t forget to take a little time to work on a weakness, or three. Even 5 minutes of practice a few days a week on a skill that is difficult for you can pay huge dividends in the long run. You know better than anyone about your weaknesses and only you can make the effort to improve upon them.
What skill(s) do you need to practice more and which exercises/movements would you like to see come up more often during programming? Rope climbs, ring work, handstands, etc. Post your thoughts to comments.
Here is the complete list, you are only as fit as you are competent in each one:
The 10 General Physical Skills
1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance
10. Accuracy – The ability to control movement in a given direction or at a given intensity.
I’d like to work on handstand push-ups (without the wall) as well as some rope climbs.
I’m liking the mainsite wods so far, nice to see where I stand when I read their comments. Another benefit is that the absence of a Strength wod gives more time for stretching or to practice another skill.
Posted by Irish Sean | July 21, 2010, 4:12 pmI’d like to work on my core, as well as coordination, stamina, and endurance. Learning different stretches would also be nice.
Posted by Jenn | July 21, 2010, 7:46 pm